WEDNESDAY 301215

Strength and Skill Muscle Up Workshop- RX- Every 90 seconds for 9 mins complete 2-4 Muscle Ups or Bar Muscle Ups Conditioning EMOM-12 Min 1, 8-10 Deadlifts@110/75, Min 2 6-10 Toes to Bar, Min 3 15-20 Wall Balls (UB)

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TUESDAY 291215

Strength and Skill OHS- 6-8 Reps, 4 Sets@31X1, Rest 90 secs, medium load Hang Power Snatch – 15 Min to find a medium double Snatch- 15 Mins to find a decent double No Conditioning    

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MONDAY 281215

Strength and Skill Front Rack KB Lunge, 8 Reps (Alt), 5 sets, build to a heavy set- Rest 2-3 Mins between sets   Conditioning Partner Workout- For time complete 5 Rounds each of – 6 Hang Power Snatch (35/25), 12 KB Swings (32/24), 18 Air Squats- 10 Rounds in total

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Merry Christmas from CrossFit 605

  Merry Christmas and a Happy New year from all of us at CrossFit 605.   We would like to take this opportunity to send you all our best wishes for this festive season and to thank you for all your support over the last year. 2015 saw some fantastic things happen at 605. We Read more about Merry Christmas from CrossFit 605[…]

WEDNESDAY 231215

Strength and Skill HSPU- Workshop, RX- For time accumulate 50 Kipping HSPU’s- 50 Pull Ups (Split up accordingly)   Conditioning 20 Minute AMRAP- 10 Box Step Ups/Step Downs (24/20), 15 Russian Swings (20/12), 20 Sit Ups Aim is to keep moving through the whole 20 mins  

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TUESDAY 221215

Strength and Skill OHS- 3-5 Reps 5 Sets, Build per set, Rest 2-3 Mins Conditioning EMOM 15- Min 1 3-5 Hang Power Snatch (50/30), Min 2- 8-10 Knees to Elbows, Min 3- 15 Wall Balls (UB)

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MONDAY 211215

Strength and Skill Thruster- Build to a Heavy 3   Conditioning Complete 2 rounds of- 3 Thrusters (45/35), 3 C2B Pull Ups, 6 Thrusters, 6 C2B Pull Ups, 9 Thrusters, 9 C2B Pull Ups- Rest Exactly 3 minutes- Then complete 2 Rounds of 6 GTOH (45/35), 6 Bar Burpees, 9 GTOH, 9 Burpees, 12 GTOH, Read more about MONDAY 211215[…]

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STRENGTH AND SKILLS FOR NEXT WEEK

Here are the Strength and Skills for next week.  Monday- Thruster Tuesday- Overhead Squat Wednesday- HSPU Workshop Thursday- Christmas Eve Coaches Choice Friday- Christmas Day Check out this fantastic movement demo video  of all next weeks movements. Subscribe to our You Tube channel for more excellent instructional videos.

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